Q: “Thanks for this service. This is very cool. I stumbled across your web page from a blog link. I’m training for IMWI this year and have gotten in some big rides, like last weekend I did a 120 miler. Now that I’m in my last 9 weeks before the race I wanted your opinion on whether it is more beneficial to do 2-3 more overdistance rides for IM prep at slow pacing, or do 2-3 shorter distance 80-90 miles at race pace?”

A: Coach Patrick [http://www.performancetrainingsystems.com/blog]: Good luck at IM Moo! Thanks for the link to your workout log…I can see how you have done some serious biking over the last 8 weeks. In addition to that 120 miler, you have done 100 or more miles at least 4 times. That’s a lot of miles unless you are planning to aim for an AG slot to Kona. Without knowing what your race day goals are, I can say that you are getting closer to that window where you start to question yourself, “Have I done enough?” This is the most dangerous part of race day…I experience it too, spending hours pouring over my workout data to see if I missed anything. Note: This is a vast improvement over going out and actually working out more.

But I digress. Based on your log, you have 9 weeks to go. The only two rides you need now over 100 miles are at 8 weeks and 4 weeks to go. These are race simulation rides where you will ride 112 as you plan to on race day (intelligently!) then run 4 miles afterwards as you will on race day (stoopid easy). Full documentation on race sim protocol is here: [http://www.performancetrainingsystems.com/newstips/tips.html#rac].

Other than that, you can do week 7 + 6 as 75 miles w/ quality work (see below), week 5 as an easy 60 miler on Sat, easy 40 miler on Sun, week 4 is race sim (see above), week 3 is 75 miles of quality (see below), week 2 is 80 miles in a group (that won’t crash) where you get to do some drafting / not do too much work, week 1 is 50-60 miles easy with a short hard run off the bike.

The quality work on the 75 milers is something like a 90 min warm up that’s 45′ easy, 30′ as 3′ @ 60 rpms aero / Zone 2 HR, 3′ standing @ 60rpms / Zone 2, 3′ easy @ 90 rpms, then 15′ easy. Then do 4 x 25′ at Half IM effort / HR (mid- to top- Zone 3, 80-85% FTP for you Powermeter freaks), with 5′ easy recovery. Then spin home. You should feel absolutely shelled. Note: if this is your first quality ride in a long time, you might want to start w/ 4 x 15′ or 4 x 20′ and a larger rest interval.

Again, good luck!

Coach P

Q: “I am a new runner and am training for the ½ marathon. I have been training since Feb, and have over time begun to build my endurance. I have been training exclusively on a treadmill (weather & 14month old) limit my ability to get outside. Any advice for me. I managed to run 8 miles in 65 minutes, and realize that more than likely will not keep that pace come race day. I run 3-4 days a week, with one long run on Sat or Sun. can you give me any pointers for a beginner, I am nervous about finishing the race, never mind with a decent time. Also any advice on clothing on race day…“

A: Coach Patrick: Well, first things first, many points to you for keeping the training up through the winter & with a little one on your hands.  Very impressive. For first time 1/2 marathoners in TRAINING, your biggest goals are to build up to two 10 to 12 mile runs. These should be a week apart and the second 12-miler should be 4 weeks out from your race.  Both are run at a steady pace with the goal of finishing strong.

In terms of maximizing your training, some hill running would be good as the course has quite a few ups and downs (especially on the return leg). I would also suggest some high cadence work at the end of your long runs to help keep you sharp even as you fatigue.

On RACE DAY your biggest challenge will be to pace the first 1/2 appropriately, especially as you have never done a half marathon before. The first 1/2 is out and up a long steady hill (4% grade???). Not too hard, but just hard enough if you know what I mean. If you can pace this well, you’ll have the energy to remain strong over the second hald fnad finish well.

Good luck!!!

Q: “This summer I’ve planned two important races, a half Ironman and an IM 9 weeks later. How would you organize the training those 9 weeks? I’m thinking of something like the following. What do you think?

• 1 week recovery
• 1 transition
• 4 weeks build
• 2 weeks taper
• Race week

A: Coach Patrick: This is a great question, and a great time of year to ask it. Most folks wait until the transition is actually happening to figure out how they want to approach it…and by then it’s usually too late to change course.

First things first, I’d suggest you figure out your priorities and stand by them. Most folks say the IM is more important, but when they toe the line on HIM day, they still want to rip it up. Not a good idea if you haven’t trained to race that hard.  If your goal is to have a solid IM, you can train to use the HIM as an opportunity to test your taper and race pacing.  If your goal is to race the IM at a quality effort (as a veteran), then you will want to try and push the HIM to test your fitness.

Second thing to keep in mind is the relative intensity of your race day. If you tapered for the HIM, and then raced it hard, you’ll need up to two weeks of recovery. If you just did the HIM at IM pace as a test, you could get away w/ a little less recovery.  By recovery, I mean a week of no running, minimal cycling, and light swimming.

Third thing to keep in mind is how you will race your IM. Most folks “race” their IM events at the same intensity with which they train. Or at least they will race at that effort level if they are smart!!!  Anyway, returning to four weeks of building before a steady endurance event isn’t really that necessary.  I usually tell folks to do more race specific efforts in the last few weeks so that they are “dialed in” to their pace and how it feels. This is invaluable on race day.

Here is what I suggest, assuming you prioritized the IM but went a bit harder than planned for the half…

• Week 1: Recovery
• Week 2: Transition (2x light run, 3x swim, 3x bike)
• Week 3: Base Week, Longest Run this week (2.5 hours).
• Week 4: Base Week, Longest Bike this week (up to 135 miles).
• Week 5: Base week, include Race Simulation Brick of 112 bike / 4 run.
• Week 6: Recovery Week, test the swim / bike / run to nail down final pacing / race day zones.
• Week 7: Base Week, include longest Swim.
• Week 8: Taper
• Week 9: Race week

Good luck!!!